I Don’t Have the Power to Get What I Want: Worry Journal Exercise

I Don’t Have the Power to Get What I Want: Worry Journal Exercise

Despite all the lengths I go to trying to empower myself, I feel like I’m falling short much of the time. Granted, I burn myself out using my power to protect my power, but does it go deeper than that? Could it be the power to get what I want doesn’t exist in me?

Situation / Trigger

Feeling burnt out

Negative Thought

I don’t have the power to get what I want.

Anxiety Level (1-10)

7

Evidence For

I can’t say what I want to say.

I can’t try new things I want to do.

I can’t open up to people I want to be closer to.

I can’t introduce myself to new people I want to meet.

I can’t calm down when I want to stop freaking out.

I can’t let it go when I want to forgive myself of my mistakes.

I can’t let it go when I want to forgive others of their mistakes.

Evidence Against

I say what I want to say when I write.

Sometimes I say what I want to say when I speak.

I’ve tried lots of new things I wanted to try; at one time everything was new to me.

I’ve opened up to plenty of people over the years; it just takes me a while to get there.

In new towns, schools, and workplaces, I’ve introduced myself to people countless times.

I’m not living in perpetual freak-out mode, so at some point I can calm myself down.

I forgive quite a bit; it just takes me a while to get there.

What’s More Likely

I have the power to get what I want. I’m just afraid to use it.

I don’t trust my thoughts or feelings about people or situations, so I don’t trust my power to deal with them. As a result, I hesitate to use my power, and only after a long period of consideration or under the most controlled of circumstances.

Alternative Thought / Positive Affirmation

I trust myself with my power.

Anxiety Level (1-10)

4

What’s Worrying You?

Keep your own worry journal and work it through. I picked up this tool in cognitive behavioral therapy. Inevitably, my anxiety level at the end of the exercise is less than it was when I started. I hope it works that way for you, too.

I'm a writer living in Los Angeles with my fiance Andy, our cat Spanky, and our guinea pig Monty. I'm also the founder of Plenty Woman, an inspirational, informative website that helps women manage anxiety.



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